Five Ways to Drink More Water

An infographic comparing water and Coke was circulating the web earlier this week.  When I did some digging, it sounds like the info about Coke (which was SUPER DISTURBING) contained some inaccuracies, so I’m not re-posting it here.  What I am posting here, however, are the statistics about water:

• 75% of Americans are chronically dehydrated
• In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger
• Even MILD dehydration will slow down one’s metabolism as much as 30%
• One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied
• Lack of water is the #1 trigger of daytime fatigue
• Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers
• A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page

This is not new news.  We are told from little on that “eight glasses a day keeps the doctor away,” and for me, water consumption is a great example of the reality that information does not equal behavior change.  I know that most days I don’t drink enough water, and my excuses are endless: I feel nauseous when I drink water on an empty stomach…I feel too full when I drink it with my meals…I don’t like it sloshing around in my stomach during workouts…I race from workout to shower without taking the time to drink…it’s BORING…

So I’m working on this.  Really working on it.  Trying to put structures and incentives in place to get myself to drink enough water to keep my brain clear and my energy up.  Here are a few things that are helping:

• SodaStream: I like fizzy water much more than plain old boring water, so our at-home carbonator is a huge help.  I usually mix 80% water with 20% juice to make the drink more appealing
• Emergen-C: Vitamin C + a little bit of flavor helps the medicine go down
• Tea: A mid-afternoon glass of decaffeinated tea is hydration I can look forward to.  My favorites are ginger and licorice root
• Workout Hydration: I am trying to make my water bottle just as important as my ipod during workouts.  This is obviously a no brainer, but more easily said than done
• 8oz Before Bed: I find that I sometimes wake up thirsty, and drinking a full glass of water before bed helps.  Plus, the more I do it, the more it becomes a habit!

Might you be chronically dehydrated?  If so, what are you doing to guzzle more (and ideally enjoy it)?

Weekly Menu

A few years ago, Sean and I spent a totally, ridiculously disproportionate amount of time at the grocery store.  We went 3-5 times/week because we were never very thoughtful about what we bought and how it related to what we might want to cook that week.  While some people can whip up something amazing using whatever’s in the fridge, we’re not those people.  We can cook, but we need a plan….and we’re better off if we have a recipe.  So finally, after having our second child and realizing that hauling two kids to the grocery story multiple times each week wasn’t sustainable or fun, we started putting together a weekly menu.  It takes some work, but a weekly menu has cut our shopping time, saved us money, taken away the stress of trying to figure out what to make every night, and better allowed us to share responsibility for feeding our family.  Oh, we don’t eat bread, cheese, salad and wine every single night for dinner anymore.

So how does this work?  Here’s our system:

• Saturday or Sunday, one of us takes the lead on planning a menu for that week.  We plan four meals, assuming that we’ll either eat out or eat leftovers one night during the week.  We have a chalkboard in the kitchen where we write down what’s on the menu each day of the week
• We survey what’s in the fridge and make a list of what we’ll need for that week’s meals and then divide the list by what we need to get at Trader Joe’s versus Whole Foods versus the farmer’s market (I know, this isn’t very efficient, but unless Trader Joe’s starts sourcing better produce and meat, we’ve got to do it)
• We prep what we can (cutting veggies, washing lettuce, etc on the weekend) when we can.  I wish we were better about this, but takes commitment
• We keep any recipes we’re using in a recipe box at Epicurious.com (I’m sure there are lots of organizers out there, but this is the one we started using, so now it’s tough to switch)
• We make family meals.  If the kids don’t want to eat salmon, tough luck.  It’s difficult enough to make one meal at night, much less two!
• We stick to our menu (for the most part)!  And having a fallback go out/eat leftovers/make eggs option takes the pressure off

So what’s on the menu this week?

• Mon – off the hook (going out with friends)!
• Tues – roasted chicken thighs with carrots and sweet potatoes, green salad
• Weds – broiled salmon, rice pilaf, green salad
• Thurs – chicken, broccoli, and red pepper stir-fry
• Fri – asparagus/leek soup (in the Vitamix), grilled sausage, green salad

What’s your system for cooking at home in as little time as possible?  Do you have a few “go-to” menus?  Do you prep everything on the weekend?  Do you trade off meal duty with your partner?  And if you have a weekly menu to share, please send or post it, as I’m always looking for ideas!

Hungry or Craving?

photo by la grande farmers’ market, via flickr creative commons

I recently read a tip about diagnosing cravings that has changed the way I think about food (hasn’t fully changed my behavior, but it’s definitely made me much more aware of my choices).  In their bestseller, It Starts with Food, Whole30/Paleo enthusiasts Dallas and Melissa Hartwig suggest asking yourself a simple question when you’re trying to figure out if you’re truly hungry or just craving something:

“Am I hungry enough to eat steamed fish and broccoli right now?” 

If the answer is no, then you’re not really hungry; you’re craving.  When this happens, the authors suggest doing something other than snacking (going for a walk, calling a friend, drinking a glass of water are all good options).

Now, these guys are the hardest of the hard core in the eating department — eating a diet free of grains, sugar, legumes, dairy and alcohol — not just for the 30 days their book advocates, but for life.  We’re not all going to eat like them, but as with anything else, we all can learn from them.  We can take little pieces  (or big pieces) of wisdom from their program and incorporate it into our lives.

The steamed fish and brocoli visualization is one of the pieces I’ve borrowed, and I come back to it each day when I find myself reaching for a piece of fruit or handful of almonds or steaming bowl of oatmeal (my comfort snack) or piece of chocolate.  Sometimes I stare at that plate in my mind and still choose to indulge my “craving,” but I do it less than I used to, and when I do, it’s a conscious decision, not a mindless act.

What tips have you picked up from friends or experts that have changed the way you eat?  Do you subscribe to ideas from one nutrition “guru,” or do you pick and choose to customize your own plan?